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Back Squat @ 24x1 tempo x 1/Back Squat x 3 reps *no tempo x 3-4 sets
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For time
30 Back Squats (135)
30 T2B
30 DB Alternating Power Snatch @ 70 lb
30 Ring Dips
30 Wall Balls (20)
“The best teacher is not the one who knows most but the one who is most capable of reducing knowledge to that simple compound of the obvious and wonderful.”― H.L. Mencken
Front Squat 1 rep on the minute for 10 minutes
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12 min CAP
30 Wall Balls
20 C2B Pullups
60 Double unders
“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.” ― Thomas A. Edison
Big thanks to everyone who came today to be a part of our 7th annual Beat the Streets fundraiser workout for Steve's Club Camden.
Photo credit to Linda Denham
Snatch Grip DL to knee x 1/Snatch High Pull x 1 *from knee/Snatch x 1 on the min for 12 mins *Nothing over 80%
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15 min amrap @ high effort *Partner Workout
5 PS (115)
10 T2B
15 Box Jumps (24)
*Alternate Full rds
“To conquer frustration, one must remain intensely focused on the outcome, not the obstacles.” ― T.F. Hodge
BS 3,2,1,3,2,1 *2nd waveload heavier than the 1st one!
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For time
20 BS (155)
20 Burpee C2B Pullups
15 BS
15 Burpee C2B Pullups
10 BS
10 Burpee C2B Pullups
“I am convinced that the jealous, the angry, the bitter and the egotistical are the first to race to the top of mountains. A confident person enjoys the journey, the people they meet along the way and sees life not as a competition. They reach the summit last because they know God isn’t at the top waiting for them. He is down below helping his followers to understand that the view is glorious where ever you stand.” ― Shannon L. Alder
"Nancy"
400m RUN
15 Overhead Squats (#95)
“A fit, healthy body—that is the best fashion statement” ― Jess C. Scott
10 Squat Cleans (185#)
250 m RUN
9 Squat Cleans (185#)
250 m RUN
8 Squat Cleans (185#)
250 m RUN
etc…to 1 Squat Clean and 250 m RUN
“We've got a motto here-you're tougher than you think you are, and you can do more than you think you can.”
Hang Squat Clean + FS + Jerk build to a heavy set in 12 mins
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Partner Workout
18 min amrap
30 Hang PC (145)
30 Up n over Box Jumps (24)
30 Shoulder to OH
“A man who doesn't spend time with his family can never be a real man.” ― Mario Puzo, The Godfather
Absolutely hate asking people for help but this is my exception. I was recently nominated for Philly Magazine 2016 Local Hero. I'm one of 16 semifinalists. Each week, they put up 4 of the semi-finalists and link goes up for public voting. The winner will receive a $10,000 donation to donate to a charity of their choice. Well this week is my round. All you have to do is cast your vote here: http://phillymag.com/healthhero (takes less than 15 secs to vote).
Of course, my plan is to donate the funds to Steve's Club National Program and Steve's Club Camden to help bring CrossFit, nutrition and peer mentorship to at-risk youth in cities across the country (to date we have 30 Local Clubs). Please vote today and help rally support so we can keep making a difference in our communities and help improve the lives of our young people, some less fortunate, but all who have the ambition and desire to do their best and find success.
Thanks in advance!
Steve
Thruster up to a heavy double in 12 mins *off rack
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7 rds
7 PC (95)
7 Thrusters
7 Bar Facing Burpees
Please join us on October 22 at Steve's Club Camden for a partner WOD called Beat the Streets. It's $25 suggested donation, but all amounts are welcomed. The money raised will help provide CrossFit to any kid from Camden ages 12 and up for a whole year. If you can join us, reserve your time at this link:goo.gl/0vCUzs
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."